• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, May 11, 2022

Get a free class


200m Run
Then for 8 mins cycle through:
50 Single Under Jump Rope
5/side DB Plank Row
5/side Half Kneeling DB Strict Press
5/side Hang DB Snatch
5 Barbell Half Jumps Squats or Jump Squats (as high as possible)
Technical Focus: Snatch Pull + Power Snatch
Pause both movements for 2 secs at the knees. Focus on bringing the bar to your hips and your hips to the bar. High vertical elbow on the pull and do the same on the Snatch. Vertical pull before bending back to finish your pull.
Power Snatch (EMOM x 10 mins: 1 Power Snatch)
Start the EMOM at about 70% of your 1RM and build to a heavy 1RM for the day!
Metcon (Time)
AQAP complete:
30 Power Snatches (135-95 – 115-80 – 75/55)

Time Cap: 5 mins
Metcon (Time)
AQAP complete:
2000/1500m Row or 100/75 Cal Assault Bike

Time Cap: 10 mins

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean